10 km pod 38 min, 12-tedenski program treninga, 4-5 treningov/teden #SPORTSPLAN
10 km pod 38 min, 12-tedenski program treninga, 4-5 treningov/teden #SPORTSPLAN
Author
Primoz Kirn
Length
12 Weeks
Plan Description
12- tedenski program treningov bo najbolj ustrezal tekačem, ki so že delno izkušeni in imajo vsaj 1 leto nenačrtovanega ali načrtovanega treninga za sabo. V programu je zajeto pripravljalno obdobje (delno), predtekmovalno obdobje in priprava na tekmo - s ciljem preteči 10 km pod 38 minutami. Program je strukturiran in preizkušeno uspešen, zasnovan po klasičnem modelu periodizacije, kjer se spreminjata količina in intenzivnost ter seveda specifična priprava na tekmovanje. Za kvalitetno opravljene treninge je priporočljivo imeti merilec srčnega utripa in pa GPS uro, saj so treningi zasnovani tako glede na srčni utrip in tempo teka.
Komunikacija s trenerjem poteka preko e-maila 1x tedensko in preko telefona 1x mesečno. Program je pripravil Primož Kirn, magister profesor športne vzgoje in diplomirani trener (področje kondicijska priprava, vzdržljivost) na Fakulteti za šport v Ljubljani.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
04:05:00 | 01:30:00 |
Day Off
x2
|
—— | —— |
Strength
x1
|
01:02:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
04:05:00 | 01:30:00 | |
|
—— | —— | |
|
01:02:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.